Week 1 Day 1 Monday
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All Legs All Day - Week 1 of 12
- Back Squat – HS, 3x5, 50%x10x2
- Jerk Bnk from Split (3 sec hold in split) – 45%x5x4
- Push Press Bnk – 60%x8x3
- Back Squat Jump – 20%x5x3
- Hanging Leg Raise - 3 x max
This is a cycle emphasizing leg strength, but not neglecting pulling strength or snatch and clean & jerk performance. You'll be squatting every day, but the volume will be relatively low.
For squats, you will work to a heavy single each day while avoiding misses and tough grinds. Challenge yourself but try to keep reps smooth. After the single, some days you'll have back-off sets. For those without prescribed weights, take the prescribed number of sets to work back as heavy as you can for the prescribed reps - push hard but avoid failed reps. Questions? Get answers here or post in comments.
Silly question (which I’m sure you’ve answered multiple times elsewhere) but what constitutes a Heavy Single? I always thought of them as more or less maxes. Since there’s a decent amount of volume and intensity, I’m a little concerned with recovery. Does, say, 90-93% count as heavy?